Mo 19. Sep
a) mobility 4min
1:00 each
pass throughs
scorpions
instep rotation stretch
prone behind the neck press
b) warm up 6min
2 rounds
1:00 dowel strict press
1:00 bike
1:00 burpees
c) strict press / weighted ring dips 15min
3-4 sets
A: 3-4 strict press @ 75-80%
*5-6sec eccentric
B: 6-12 weighted ring dip
d) conditioning 16-18min
on the 4:00 x 4 rounds
1000/800m bike
15 burpee box jumps 60/50
*score is the slowes round